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Plant-based Protein Sources

Plant-based (vegetarian/vegan) sources of protein vs. animal sources of protein,
including an extensive list of foods and their protein content, as well as other nutrients.

A unique project to promote the awareness of the many benefits of a plant-based (vegan) diet.

There is a great deal of information on the internet about the importance of protein in the diet, as well as the most healthful sources. Below are some links to articles about protein, its sources, and the problems associated with the consumption of animal protein. Please feel free to visit these articles for additional information. Following the article links is our extensive table of protein sources with other nutritional information.

Something everyone should know about protein: Every whole food contains protein! Carrots contain it, celery contains it. We do not have to restrict ourselves to nuts, seeds, and beans when thinking about protein. We certainly do not need to focus on animal products. The protein consumed from a balanced plant-based diet appears to be plenty. Many of us have been conditioned to worry about specific nutrients, such as protein. If we just consume the foods the human body is designed for, we don't have to worry about the nutrients and we should experience optimal health.

For other extensive nutrition tables: click here!

 

From the Physicians Committee for Responsible Medicine:

'The Protein Myth"

As long as the diet contains a variety of grains, legumes, and vegetables, protein needs are easily met.

Diets that are rich in protein, especially animal protein,7 are known to cause people to excrete more calcium than normal through their urine and increase the risk of osteoporosis. http://www.pcrm.org/health/Info_on_Veg_Diets/protein.html

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'Vice Cream'-
Recipes for
gourmet
dairy-free
"ice cream"!

(Includes raw recipes!)

Direct from the author

 

Vegetarian Starter Kit
Protein Myth

Excess protein has been linked with osteoporosis, kidney disease, calcium stones in the urinary tract, and some cancers. A varied diet of beans, lentils, grains, and vegetables contains all of the essential amino acids. http://www.pcrm.org/health/VSK/VSK4.html

 

Controlling Cholesterol

There is no “good cholesterol” in any food. Cholesterol in foods raises the cholesterol level in one's blood. The best thing to do is to keep one's fat intake very low and to avoid all animal products.

...basing one's diet on plant foods—grains, beans, vegetables, and fruits—is the best way to keep saturated fat intake low and to avoid cholesterol completely. http://www.pcrm.org/health/Preventive_Medicine/controlling_cholesterol.html

 

From the American Institute for Cancer Research:

Dietary Guidelines

Eat More of A Variety of Vegetables, Fruits, Whole Grains and Legumes, Such as Beans

Basing our diets on plant foods (like vegetables, fruits, whole grains and legumes such as beans), which contain fiber and other nutrients, can reduce our risk of cancer.

Nutrition Guidelines for Cancer Survivors After Treatment

Choose predominantly plant-based diets rich in a variety of vegetables and fruits.

 

From The Vegetarian Resource Group:

The Influence of Excessive Protein

Calcium needs appear to be influenced by both protein and sodium intakes. High protein diets seem to markedly increase the amount of calcium lost from the body every day

It is much more likely that protein intakes will be excessive on a meat-based diet or a diet high in dairy products http://www.vrg.org/nutrition/calcium.htm

 

Protein in the Vegan Diet

by Reed Mangels, Ph.D., R.D.

Summary: It is very easy for a vegan diet to meet the recommendations for protein, as long as calorie intake is adequate. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day. http://www.vrg.org/nutrition/protein.htm

 

Heart Healthy Diets: The Vegetarian Way

We do not need any cholesterol in our diets since our bodies can make all the cholesterol we need. High blood cholesterol levels are associated with diets high in saturated fat and cholesterol. http://www.vrg.org/nutshell/heart.htm

 

From PETA:

Veganism and the Issue of Protein

The rule of thumb used by the National Academy of Sciences Food and Nutrition Board is .57 grams of protein for every kilogram (2.2 pounds) of body weight. People under special circumstances (such as pregnant women) are advised to get a little more. Vegans should not worry about getting enough protein; if you eat a reasonably varied diet and ingest sufficient calories, you will undoubtedly get enough protein. http://www.peta.org/mc/facts/fsveg1.html

 

From the American Heart Association:

VEGETARIAN DIETS

According to The American Dietetic Association, "Vegetarian diets that are low in animal products are typically lower than nonvegetarian diets in total fat, saturated fat, and cholesterol..." These factors are associated with increased risk of obesity, coronary heart disease (which causes heart attack), high blood pressure, diabetes mellitus , and some forms of cancer.

 

Protein: You don't need to eat animal products to have enough protein in your diet. Plant proteins alone can provide enough of the essential and non-essential amino acids, as long as sources of dietary protein are varied and caloric intake is high enough to meet energy needs. http://www.americanheart.org/Heart_and_Stroke_A_Z_Guide/vegdiet.html

The below listings are based on a 100 gram serving of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of protein to the lowest amount of protein. We ended the table at a protein level of 4.5 grams, then added "Milk, Human" (breast milk) for comparison and added other foods with the same level of protein. Keep in mind, human milk contains the protein intended for infants to grow and develop. The source of the data listed here is the USDA Nutrient Database: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl . Please notify us of any errors. As foods containing cholesterol may pose a threat to human health, all foods in the following chart containing cholesterol have had the amount of cholesterol highlighted in red. In addition, as fiber is important to human health, all foods with no fiber have had the fiber section highlighted in red. For a list of foods (even more extensive than this list) in order of protein levels as a percentage of calories, please click here.

Source Protein g Cholesterol mg Calcium mg Fat g Magnesium mg Iron mg Fiber g Energy kcal
Total Saturated
Soybeans, mature seeds, raw 36.490 0.000 277.000 19.940 2.884 280.000 15.700 9.300 416.000
Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted 30.940 96.000 7.000 8.140 2.870 29.000 1.140 0.000 206.000
Chicken, broilers or fryers, light meat, meat only, cooked, roasted 30.910 85.000 15.000 4.510 1.270 27.000 1.060 0.000 173.000
Chicken, broilers or fryers, breast, meat and skin, cooked, roasted 29.800 84.000 14.000 7.780 2.190 27.000 1.070 0.000 197.000
Winged beans, mature seeds, raw 29.650 0.000 440.000 16.320 2.303 179.000 13.440 ? 409.000
Turkey, all classes, breast, meat and skin, cooked, roasted 28.710 74.000 21.000 7.410 2.100 27.000 1.400 0.000 189.000
Lamb, domestic, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted 28.300 89.000 8.000 7.740 2.760 26.000 2.120 0.000 191.000
Lentils, mature seeds, raw 28.060 0.000 51.000 0.960 0.135 107.000 9.020 30.500 338.000
Finfish, halibut, Atlantic and Pacific, cooked, dry heat 26.690 41.000 60.000 2.940 0.417 107.000 1.070 0.000 140.000
Peanuts, spanish, raw 26.150 0.000 106.000 49.600 7.642 188.000 3.910 9.500 570.000
Broadbeans (fava beans), mature seeds, raw 26.120 0.000 103.000 1.530 0.254 192.000 6.700 25.000 341.000
Finfish, salmon, chinook, cooked, dry heat 25.720 85.000 28.000 13.380 3.214 122.000 0.910 0.000 231.000
Beans, kidney, royal red, mature seeds, raw 25.330 0.000 131.000 0.450 0.065 138.000 8.700 24.900 329.000
Mungo beans, mature seeds, raw 25.210 0.000 138.000 1.640 0.114 267.000 7.570 18.300 341.000
Peanuts, virginia, raw 25.190 0.000 89.000 48.750 6.361 171.000 2.550 8.500 563.000
Seeds, pumpkin and squash seed kernels 24.540 0.000 43.000 45.850 8.674 535.000 14.970 3.900 541.000
Pumpkin and squash seed kernels 24.540 0.000 43.000 45.850 8.674 535.000 14.970 3.900 541.000
Beans, kidney, california red, mature seeds, raw 24.370 0.000 195.000 0.250 0.036 160.000 9.350 24.900 330.000
Nuts, walnuts, black 24.350 0.000 58.000 56.580 3.628 202.000 3.070 5.000 607.000
Yardlong beans, mature seeds, raw 24.330 0.000 138.000 1.310 0.339 338.000 8.610 11.000 347.000
Back to the top! Protein g Cholesterol mg Calcium mg Fat g Magnesium mg Iron mg Fiber g Energy kcal
Total Saturated
Beef, ground, regular, cooked, broiled, medium 24.070 90.000 11.000 20.690 8.130 20.000 2.440 0.000 289.000
Peanut butter, chunk style, 24.050 0.000 41.000 49.940 9.580 159.000 1.900 6.600 589.000
Nuts, pine nuts, pignolia, dried 24.000 0.000 26.000 50.700 7.797 233.000 9.200 4.500 566.000
Mung beans, mature seeds, raw 23.860 0.000 132.000 1.150 0.348 189.000 6.740 16.300 347.000
Beans, kidney, all types, mature seeds, raw 23.580 0.000 143.000 0.830 0.120 140.000 8.200 24.900 333.000
Beans, white, mature seeds, raw 23.360 0.000 240.000 0.850 0.219 190.000 10.440 15.200 333.000
Beans, cranberry (roman), mature seeds, raw 23.030 0.000 127.000 1.230 0.316 156.000 5.000 24.700 335.000
Mothbeans, mature seeds, raw 22.940 0.000 150.000 1.610 0.364 381.000 10.850 ? 343.000
Seeds, sunflower seed 22.780 0.000 116.000 49.570 5.195 354.000 6.770 10.500 570.000
Beans, kidney, red, mature seeds, raw 22.530 0.000 83.000 1.060 0.154 138.000 6.690 15.200 337.000
Beans, navy, mature seeds, raw 22.330 0.000 155.000 1.280 0.331 173.000 6.440 24.400 335.000
Beef, variety meats and by-products, tongue, cooked, simmered 22.110 107.000 7.000 20.740 8.930 17.000 3.390 0.000 283.000
Beans, yellow, mature seeds, raw 22.000 0.000 166.000 2.600 0.671 222.000 7.010 25.100 345.000
Beans, great northern, mature seeds, raw 21.860 0.000 175.000 1.140 0.356 189.000 5.470 20.200 339.000
Beans, black, mature seeds, raw 21.600 0.000 123.000 1.420 0.366 171.000 5.020 15.200 341.000
Lima beans, large, mature seeds, raw 21.460 0.000 81.000 0.690 0.161 224.000 7.510 19.000 338.000
Nuts, almonds 21.260 0.000 248.000 50.640 3.881 275.000 4.290 11.800 578.000
Nuts, pistachio nuts, dry roasted, without salt added 21.240 0.000 108.000 45.730 5.525 120.000 4.180 10.300 570.000
Beans, small white, mature seeds, raw 21.110 0.000 173.000 1.180 0.304 183.000 7.730 24.900 336.000
Beans, pink, mature seeds, raw 20.960 0.000 130.000 1.130 0.292 182.000 6.770 12.700 343.000
Back to the top! Protein g Cholesterol mg Calcium mg Fat g Magnesium mg Iron mg Fiber g Energy kcal
Total Saturated
Beans, pinto, mature seeds, raw 20.880 0.000 121.000 1.130 0.235 159.000 5.880 24.400 340.000
Nuts, pistachio nuts, raw 20.480 0.000 107.000 43.190 5.286 121.000 4.270 10.000 551.000
Beans, adzuki, mature seeds, raw 19.870 0.000 66.000 0.530 0.191 127.000 4.980 12.700 329.000
Seeds, Flax seed 19.500 0.000 199.000 34.000 3.196 362.000 6.220 27.900 492.000
Flax seed 19.500 0.000 199.000 34.000 3.196 362.000 6.220 27.900 492.000
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw 19.300 0.000 105.000 6.040 0.626 115.000 6.240 17.400 364.000
Beans, french, mature seeds, raw 18.810 0.000 186.000 2.020 0.221 188.000 3.400 25.200 343.000
Tempeh 18.540 0.000 111.000 10.800 2.220 81.000 2.703 ? 193.000
Tempeh, cooked 18.190 (0.000) 95.600 11.380 3.290 77.200 2.126 ? 197.000
Seeds, sesame seeds 17.730 0.000 975.000 49.670 6.957 351.000 14.550 11.800 573.000
Seeds, sesame butter, tahini 17.000 0.000 426.000 53.760 7.529 95.000 8.950 9.300 595.000
Oats 16.890 0.000 54.000 6.900 1.217 177.000 4.720 10.600 389.000
Tofu, raw, firm, prepared with calcium sulfate 15.780 0.000 683.000 8.720 1.261 58.000 10.470 2.300 145.000
Seeds, lotus seeds 15.410 0.000 163.000 1.970 0.330 210.000 3.530 ? 332.000
lotus seeds 15.410 0.000 163.000 1.970 0.330 210.000 3.530 ? 332.000
Nuts, cashew nuts, dry roasted, without salt added 15.310 0.000 45.000 46.350 9.157 260.000 6.000 3.000 574.000
Nuts, walnuts, English 15.230 0.000 104.000 65.210 6.126 158.000 2.910 6.700 654.000
Nuts, almond butter, plain, without salt added 15.080 0.000 270.000 59.100 5.602 303.000 3.700 3.700 633.000
Nuts, hazelnuts or filberts 14.950 0.000 114.000 60.750 4.464 163.000 4.700 9.700 628.000
Nuts, brazilnuts, dried, unblanched 14.340 0.000 176.000 66.220 16.154 225.000 3.400 5.400 656.000
Tomatoes, sun-dried 14.110 0.000 110.000 2.970 0.426 194.000 9.090 12.300 258.000
Back to the top! Protein g Cholesterol mg Calcium mg Fat g Magnesium mg Iron mg Fiber g Energy kcal
Total Saturated
Egg, whole, cooked, fried 13.540 459.000 55.000 15.000 4.167 11.000 1.560 0.000 199.000
Quinoa 13.100 0.000 60.000 5.800 0.590 210.000 9.250 5.900 374.000
Soybeans, mature seeds, sprouted, raw 13.090 0.000 67.000 6.700 0.929 72.000 2.100 1.100 122.000
Soybeans, green, raw 12.950 0.000 197.000 6.800 0.786 65.000 3.550 4.200 147.000
Egg, whole, cooked, hard-boiled 12.580 424.000 50.000 10.610 3.267 10.000 1.190 0.000 155.000
Egg, whole, raw, fresh 12.490 425.000 49.000 10.020 3.100 10.000 1.440 0.000 149.000
Nuts, pine nuts, pinyon, dried 11.570 0.000 8.000 60.980 9.377 234.000 3.060 10.700 629.000
Beans, pinto, immature seeds, frozen, unprepared 9.800 0.000 58.000 0.500 0.061 60.000 3.000 5.700 170.000
Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt 9.310 0.000 52.000 0.480 0.058 54.000 2.710 8.600 162.000
Nuts, pecans 9.170 0.000 70.000 71.970 6.175 121.000 2.530 9.600 691.000
Lentils, sprouted, raw 8.960 0.000 25.000 0.550 0.057 37.000 3.210 ? 106.000
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 8.860 0.000 49.000 2.590 0.269 48.000 2.890 7.600 164.000
Tofu, firm, prepared with calcium sulfate and magnesium chloride 8.040 0.000 162.000 4.460 0.646 46.000 1.450 0.400 77.000
Beans, fava, in pod, raw 7.920 0.000 37.000 0.730 0.118 33.000 1.550 ? 88.000
Nuts, macadamia nuts, raw 7.910 0.000 85.000 75.770 12.061 130.000 3.690 8.600 718.000
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt 7.070 0.000 16.000 0.810 0.098 111.000 2.110 ? 78.000
Winged beans, immature seeds, raw 6.950 0.000 84.000 0.870 0.238 34.000 1.500 ? 49.000
MORI-NU, Tofu, silken, firm 6.900 0.000 32.000 2.700 0.406 7.000 1.030 0.100 62.000
Lima beans, immature seeds, raw 6.840 0.000 34.000 0.860 0.198 58.000 3.140 4.900 113.000
Lima beans, immature seeds, cooked, boiled, drained, without salt 6.810 0.000 32.000 0.320 0.073 74.000 2.450 5.300 123.000
Back to the top! Protein g Cholesterol mg Calcium mg Fat g Magnesium mg Iron mg Fiber g Energy kcal
Total Saturated
Tofu, soft, prepared with calcium sulfate and magnesium chloride 6.550 0.000 111.000 3.690 0.533 27.000 1.110 0.200 61.000
Garlic, raw 6.360 0.000 181.000 0.500 0.089 25.000 1.700 2.100 149.000
Nuts, acorns, raw 6.150 0.000 41.000 23.860 3.102 62.000 0.790 ? 387.000
Beans, navy, mature seeds, sprouted, raw 6.150 0.000 15.000 0.700 0.085 101.000 1.930 ? 67.000
Milk, sheep 5.980 27.000 193.400 7.000 4.603 18.360 0.100 0.000 107.808
Seaweed, spirulina, raw 5.920 0.000 12.000 0.390 0.135 19.000 2.790 ? 26.000
Seaweed, laver, raw 5.810 0.000 70.000 0.280 0.061 2.000 1.800 0.300 35.000
Broadbeans, immature seeds, raw 5.600 0.000 22.000 0.600 0.138 38.000 1.900 4.200 72.000
Peas, green, raw 5.420 0.000 25.000 0.400 0.071 33.000 1.470 5.100 81.000
Beans, pinto, mature seeds, sprouted, raw 5.250 0.000 43.000 0.900 0.109 53.000 1.970 ? 62.000
Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt 4.830 0.000 19.000 0.580 0.083 23.000 0.890 ? 33.000
Wasabi, root, raw 4.800 0.000 128.000 0.630 ? 69.000 1.030 7.700 109.000
Broadbeans, immature seeds, cooked, boiled, drained, without salt 4.800 0.000 18.000 0.500 0.142 31.000 1.500 3.600 62.000
Fiddlehead ferns, raw 4.550 0.000 32.000 0.400 ? 34.000 1.310 ? 34.000
                   
Milk, human 1.030 13.900 32.200 4.380 2.009 3.400 0.030 0.000 69.563
Carrots, raw 1.030 0.000 27.000 0.190 0.030 15.000 0.500 3.000 43.000
Bananas, raw 1.030 0.000 6.000 0.480 0.185 29.000 0.310 2.400 92.000

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Vegetarian Protein Sources / Vegetarian Calcium Sources / Vegetarian Iron Sources / Vegetarian Fiber Sources
Vegetarian Fat Sources / Vegetarian Magnesium Sources
/ Health Facts / Vegan Recipes / Vegetarian Organizations
Celebrity Vegetarian Interviews / SoyStache Project / SoyStache Home / A Letter From the Cows / Raw Food Links
Famous Vegetarians: A - D > E - L > M - R > S - Z / Famous Vegetarians A - Z (the LONG list) / Natural Weight Loss Diet
Nutrition Tables / Vegetarian Events / Extensive Vegetarian & Vegan Links / Jesus - vegetarian / "Not-So-Famous" Vegetarians
Raw Food info / Vegan Books / Raw Food Books / Vegan Poems / Animal Rights Events / Stop Migraines / Vegan Travel
Raw Food Events
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